Warm up: Double tech x3mins
Mobility: Low band hamstring stretch-2mins each leg-partnered red bands head to head
Barbell prep-5mins
Strength:RDL:10-12mins
Level 1: 3rm
Level 2: 5×3(need to show good form before progressing heavy) start weight 40kg-should all be good form as only going to knee-no blocks, need to keep tension tight through 3reps
Accessory: Banded good mornings x 100: 3-5mins
WOD
5min amrap-
Max doubles-rest 1min then
2rnds 400m run 20burpees
